How can I increase my testosterone?

To increase testosterone, several methods can be effective according to Andrew Huberman:

1. Resistance Training: Specifically, protocols involving heavy weightlifting with compound movements (like squats and deadlifts) can significantly boost testosterone. A recommended approach is performing six sets of 10 repetitions with about two minutes rest between sets. It's important not to exceed this, as too much can actually decrease testosterone and increase cortisol levels 1.

2. Cold Exposure: Deliberate cold exposure, such as cold showers or cold water immersion, can boost testosterone indirectly. This is due to increased dopamine levels and improved blood flow to reproductive organs after the cold exposure 2 3.

   • 

     1

     Testosterone and Resistance Training

     01:11:26
   • 

     2

     Cold Exposure and Hormones

     02:03:17
   • 

     3

     Testosterone and Weight Training

     01:18:15
   • 

     4

     Tongkat Ali Insights

     01:23:06
   • 

     5

     Boosting Testosterone Naturally

     01:43:20
   • 

     6

     Hormonal Therapies Explained

     01:47:03
   • 

     7

     Endurance and Testosterone

     01:21:39

3. Supplements:

   • Tongkat Ali: Known to increase free testosterone by reducing sex hormone-binding globulin. Dosages typically range from 200 to 600 mg per day 4.
   • Fadogia Agrestis: Often used in combination with Tongkat Ali for significant increases in testosterone 4.
   • Boron: Can help free up testosterone in the blood. Typical dosages are a few grams per day 5.

4. Behavioral and Nutritional Optimization: Engaging in behaviors that support hormone health and ensuring optimal nutrition are foundational steps before considering hormone therapies or advanced supplements 6.

5. Exercise Order and Duration: Combining weight training and endurance exercise impacts testosterone levels too. Weight training should be done first, followed by endurance exercise to avoid reductions in testosterone levels 7.

Following these methods, tailored to your specific needs and monitored possibly via blood work, can effectively help in increasing testosterone levels.